Words by Katie Beales, chef and creative writer
We often kick off January with great intentions: trying a new sport, learning a different language, working on routines to become natural habits. Before we know it, our schedules are filled with so many activities, self-care and time for yourself can slip the net.
Instead of adding another new hobby to your list of mindful mandarin, bouldering for beginners, or free life drawing on a Friday night (that sounds EXHAUSTING), why not start with something simple: Eat better.
It’s the easiest yet most powerful way to show yourself some self love. Taking your time to think and choose what your body requires to stay energised, positive and healthy is a kind of self-care in itself and it should be considered just as important as taking exercise. As a chef, my work and eating schedule is all over the place leaving me little time to make the meals I know my body needs. However, when I batch craft a wholesome tray bake or healthy lentil dish to see me through the week, I always thank my past self. I feel so much better. I’m noticeably more energised, and my head is in the game.
Eating well is as rewarding as it is fulfilling and not only positively feeds the body but also the mind. Studies show that when a gut’s biodiversity increases, anxiety and depression decrease (National Library of Medicine). Before we delve into the science behind how food impacts our mental health, here are a few simple changes you can make to your diet in support of the mind and body:
Whole Foods
Whole foods are packed with essential nutrients that support digestion and heart health. Rich in antioxidants, they fight free radicals, reducing the risk of chronic diseases. Their natural, unprocessed forms also promote slower digestion, helping you feel full longer and preventing overeating, which can lead to unwanted weight gain. Plus, whole foods nourish your gut microbiome, boosting both your immunity and mental wellbeing.
Stay in Tune with Your Body
Listening to your body’s signals is a powerful form of self-care. By paying attention to
how food makes you feel, you prioritise your health and show your body the love it
deserves. It’s about honoring your needs, not ignoring them—and when you do, you’re giving yourself the ultimate gift of wellbeing.
Add More Plant Diversity to Your Diet
Have you hit your "30 plants a week"? Including a wide variety of plants in your meals
ensures you’re getting a range of nutrients that support both your body and gut health. The more diverse your plant intake, the more you help your body thrive!
Make Meal Prep Easier
If finding time to cook feels impossible, ready-made meals from brands like Pow Food can save the day. Their nutritious, pre-prepared meals take the stress out of decision-making and ensure you’re nourishing yourself with wholesome ingredients. It’s a simple way to set yourself up for success and feel great all week long.
Hydrate and Fuel
Staying hydrated and properly fueled is a daily act of self-love. Drinking water and eating balanced meals give you the energy you need to stay sharp and active. When you fuel your body right, you’re supporting both mental clarity and physical vitality—helping you perform at your best.
Serotonin: Food and Emotion
Did you know that 95% of serotonin—the hormone responsible for regulating your mood, sleep, appetite, and pain tolerance—is produced in your gut? Your digestive system isn’t just about breaking down food; it plays a major role in your emotional wellbeing. The billions of beneficial bacteria in your gut help keep things running smoothly by maintaining a healthy balance, blocking harmful bacteria, and even reducing inflammation. This microbiome also helps your body absorb nutrients more effectively, and crucially, it “activates neural pathways” that connect directly to your brain, influencing your mood and mental health (Harvard Health Publishing).
So, what you eat directly impacts the health of your gut and, in turn, your mental wellbeing. For instance, diets like the Mediterranean or Japanese, which are rich in vegetables, fruits, whole grains, fish, and seafood, and low in processed foods, have been shown to lower the risk of depression by 25-35% compared to the typical Western diet. These diets are packed with nutrient-dense foods that support both your body and your mind, while the Western diet often leads to inflammation and a disrupted gut microbiome.
So, what you put on your plate has a much bigger impact than you might think!
There are certain nutrients to look out for in food, which are particularly important and active in maintaining positive wellbeing.
Omega 3 - Food high in Omega 3 (seeds, oily fish to name a few) is essential for improving brain function. It enhances memory and cognitive performance but is also involved in the regulation of dopamine and serotonin levels, promoting a more balanced emotional state. Omega 3 is equally vital in the physical function of the brain and the chemical function too.
Antioxidants - Oxidative stress which causes inflammation in the brain has been linked directly to mental health issues such as depression and anxiety. Antioxidants neutralise free radicals and help to reduce inflammation, improving mood stability.
Fibre - Fibre feeds the good bacteria in your gut which in turn, produces neurotransmitters (such as serotonin). A well fed gut makes for a well regulated mood and lower anxiety. This just proves that eating well is a great and reliable pathway to better well being - not just in the body but the mind too.
There’s nothing quite like the feeling of truly taking care of yourself. While we often associate self-love with activities like yoga or a relaxing bath, nourishing your body with wholesome food offers lasting benefits that go beyond just satisfying hunger. It’s not just about filling up until your next meal—it’s about bringing emotional and mental peace.
When you realise that food is more than just fuel, it becomes a source of comfort and well-being. So, instead of feeling guilty about enjoying a cosy, nourishing meal, embrace it as an act of self-care. Listen to your body, and let yourself savor the warmth and comfort these cold winter months bring.